20 Recipes That Are High In Fiber

Fiber is a type of carbohydrate that your body can’t digest, but it still has many health benefits. Fiber, especially soluble fiber found in oats, helps lower cholesterol. It also helps keep you feeling satisfied after a meal, helps keep you regular and fosters a diversified gut microbiome. Based on the average American diet of 2,000 calories, it’s recommended that you get 25 grams of fiber each day. Most Americans fall short on fiber, taking in about only half that amount – or less! The recipes below provide at least five grams (or 20 percent of the daily recommended amount) of fiber per serving. You can increase the fiber in your diet by including them in your eating plan.

Aarti Sequeira’s dal explodes with flavor thanks to bagaar, a spice-infused tempering oil. Lentils pack this belly-warming stew with nine grams of fiber per serving.

Sunny Anderson’s refreshing mango and avocado salad, served in a lime and balsamic vinegar dressing, provides 10 grams of fiber per serving. Serve alongside fish, chicken or tofu dishes.

This side dish in many Chinese restaurants is known as pai huang gua. It’s usually made of cucumbers tossed with black vinegar, soy sauce, garlic and sesame seeds or oil. Andy Liang’s version adds watermelon and herbs for a little summer sweetness.

Jackie Yi Yoon Park’s Bulgogi Jeongol is a hearty, cool weather staple. This Korean hot pot features a beautiful array of fiber-filled ingredients, including mushrooms and vegetables, that you can customize to your liking.